Weekly training recap: Recovery + Race

7/3/2017 – 7/9/2017: Recovery week + training race

Monday – Rest day! My first one in 4 weeks, this was so needed!

Tuesday – Run 1 hour, 4 x 1 minute hill repeats, cool down to 9 miles; Strength 30 minutes + Straight swim 25 minutes

Wednesday – AM: Masters Swim 1 hour  NOON: Easy run 40 minutes PM: Teach indoor cycling 1 hour

Thursday – Group ride 2 hours + core 10 minutes

Friday – AM: Masters Swim 1 hour PM: Easy ride 1 hour 55 minutes

Saturday – Easy run 1 hour

Sunday – Olympic Distance Triathlon! 2 hours 25 minutes

Last week was a welcomed recovery week after three consistent build weeks (recaps here and here). I definitely needed it! I also had the opportunity to string together a swim, bike and run on Sunday at the Boulder Peak olympic distance triathlon.

This race was a fun way for me to practice racing without the stress of a longer goal race. Triathlon races can be overwhelming at times! There is a lot of coordination, equipment and things to remember in the days leading up to the race and on race morning so it was nice to have a low pressure race to practice all of this.

My 3 biggest goals for this race were:

  1. Feel good on the run
  2. Practice nutrition
  3. Have fun!

Brick runs have been tough for me since getting back into triathlon and while my run performance at St. George was hindered due to other issues, it didn’t help with my triathlon run confidence. With that in mind, I really needed a confidence boosting run and knew that the shorter distance and low pressure race would be a good time to hold back a bit on the bike in order to run strong.

I had some fueling issues at St. George and while an olympic distance triathlon doesn’t require a huge focus on race fueling, I knew it would still be a good opportunity to practice taking in calories at race intensity. Finally, I really just wanted to have fun with this race. Triathlon is my hobby and brings me a ton of joy but it is also a lot of work and provides it’s fair share of difficult moments. I definitely wanted to do this race as a reminder of why I love this sport.

I am happy to report that the race was a big personal success. I felt great on the run, practiced fueling with no tummy issues (woo hoo!) and I had SO much fun. My performance was not perfect but I met all three of my goals and finished happy. I even walked away with an AG win! It was exciting for me to feel great AND finish well. St. George 70.3 was a huge milestone in my return to triathlon but this race, although low-key and not a goal race, still felt just as important. I walked away encouraged and excited.

 

Healthy Regards,

Hayley

 

 

 

Training Recap 1.23 – 1.29: 4 weeks in and a recovery week

As I finish up my first recovery week of 2017, I am happy with the work I have put in so far and excited for what is yet to come! After 3 big weeks, this past week was a week to slow down a bit, recover and let my body soak up the efforts I have been putting in this month. Although I never felt overly tired during the 3 weeks leading up to this one, my body definitely needed some extra rest this week. My recovery week coincided nicely with some cooler (freezing) temps that made it hard to ride during the week. I covered more distance in the pool than I have in a long time AND the last thing we did on Saturday’s practice was an all out 100m for time and I was shocked by how fast(for me) I swam! Overall this week served its recovery purpose and I am feeling more and more like myself.


Monday: Masters Swim 1 hour 15 minutes

Tuesday: 

  • a.m. Strength 45 minutes + indoor cycling class 1 hour
  • p.m. Straight swim 25 minutes

Wednesday:

  • a.m. Swim on own 1 hour 30 minutes
  • p.m. Run 40 minutes

Thursday: Elliptical 45 minutes 

Friday:

  • a.m. Masters Swim 1 hour 10 minutes
  • p.m. Easy Ride 1 hour

Saturday: Masters swim 1 hour 15 minutes, base ride 3 hours

Sunday: 

  • a.m. Trail run 50 minutes, core 30 minutes (I did this video minus the warm up and did my own stretching)
  • p.m. Easy recovery ride 1 hour

Totals:

  • Swim: 5 hours 35 minutes 
  • Bike: 6 hours
  • Run + elliptical: 2 hours 15 minutes
  • Strength: 1 hour 15 minutes 

15 hours 5 minutes 


Now I am winding down and getting ready for another great week with homemade pizza and homemade almond butter dark chocolate + coconut cups (followed this recipe). 

Hoping you have your best week of 2017 yet!

Healthy Regards,

Hayley

 

 

1.16 – 1.22 Training Recap + Confidence in the Daunting

Hey, hey, hey friends! I hope you are enjoying your weekend! We had a week with very little snow so I was a happy girl (and yes, I will always talk about the weather). This week also consisted of my biggest training day (and week) of this training cycle thus far.

On the schedule for Saturday was a masters swim practice followed directly by 4 hours on the bike with long race pace efforts. It had been a while since I had a 5+ hour training day so I was a little intimidated come Friday evening and Saturday morning. While the day ended up not being nearly as difficult as I expected, it did remind me of the purpose of these days beyond the physical training effects: confidence!

I think “back to the day” where I had training days that left me lying on my living room floor for a good 5 minutes, not just because the day was physically demanding but because I accomplished what had looked extremely daunting on paper. I walked away from every workout and long training day that pushed me a little further than I had previously been, either mentally or physically, with a little more tenacity. While the efforts may not get easier, the confidence to get started does.


Monday

 Rest day

Tuesday

a.m. Elliptical warm up 10 minutes, treadmill run 40 minutes, strength 50 minutes
p.m. Straight swim 20 minutes

Wednesday

a.m. Masters swim 1 hour 15 minutes
p.m. Ride with short 1 minute intervals 2 hours
Thursday

a.m. Indoor cycling class 1 hour 20 minutes

p.m. strength 40 minutes, water running 30 minutes 

Friday

a.m. Masters swim 1 hour 5 minutes
p.m. Easy ride 1 hour 5 minutes 

Saturday: Masters swim 1 hour 10 minutes, Base ride 4 hours 5 minutes

Sunday:

a.m. Run 30 minutes, drills and strength 40 minutes 
p.m. Easy ride 2 hours

 

Totals:

Swim – 3 hours 45 minutes
Bike – 10 hours 30 minutes
Run + run replacement – 1 hour 50 minutes
Strength – 2 hour 10 minutes
18 hours 15 minutes

 


 

Hoping you have a fantastic week!

 

Healthy Regards,

Hayley

 

 

Training Recap 1.9 – 1.15

Hi all! Happy Sunday! Just popping in for a quick weekly training update. 

Monday

  • a.m. Masters swim 1 hour 15 minutes

Tuesday

  • a.m. Indoor cycling class 1 hour, strength 30 minutes
  • p.m. Straight swim 20 minutes

Wednesday 

  • a.m. Ride with intervals 1 hour 53 minutes
  • p.m. Swim 1 hour 10 minutes

Thursday 

  • a.m.  Elliptical 1 hour, strength 35 minutes

Friday

  • a.m. Masters swim 1 hour 5 minutes
  • p.m. Bike trainer spin 1 hour, core 10 minutes 

Saturday: Masters swim 1 hour 10 minutes, Base ride 3 hours 30 minutes

Sunday: Elliptical 1 hour, strength 30 minutes

Totals:

  • Swim – 5 hours
  • Bike – 7 hours 23 minutes
  • Run replacement – 2 hours 
  • Strength – 1 hour 45 minutes 
  • 16 hours 8 minutes 

 

Healthy Regards,

Hayley